Sleep restriction: a program that gradually increases the amount of time spent in bed after first limiting it to strengthen the desire to sleep.

Reconditioning: A regimen that teaches a person to avoid naps during the day and to go to bed only when very sleepy to associate bed with sleep (and sexual activity).

You can work with a sleep doctor or psychologist to use CBT for insomnia. It can also be completed online with web apps created by sleep experts.

Some people find that prescription medications help them sleep, but it is best to use them for the shortest time possible and at the lowest effective dose possible. These include sedative-hypnotics, which help you fall asleep by slowing down brain activity. Related medications that may help you fall asleep are benzodiazepines, which are also used to treat anxiety. Both types of drugs, however, have the potential to become addictive or develop habits. Dual orexin receptor antagonists, a newer class of medication that blocks the action of the neurotransmitter orexin, which keeps people awake, and certain antidepressants, which are generally prescribed in lower doses than those used to treat depression, are other classes of medications that can help treat insomnia.

Occasionally, you can use over-the-counter sleep aids with an antihistamine as the main active ingredient. When taken as prescribed for short periods, antihistamines are generally safe and sedating, especially when used for allergies. However, they can have unfavorable side effects such as nausea and, less commonly, rapid or erratic heartbeat. It is generally not recommended that adults over 65 years of age take them due to the possibility of anticholinergic side effects such as confusion, dry mouth, or blurred vision. Additionally, they have a rapid tolerance-building effect, so the more often you take them, the less likely they will be to induce sleep.

If your insomnia is a sign of a medical condition, addressing the underlying problem may be all you need. For example, using a CPAP machine to treat sleep apnea or a specific medication to treat restless legs syndrome can significantly improve sleep quality.

Sleep apnea is a sleep disorder that causes people to stop breathing for short periods of time while they sleep. We refer to these moments as apneas. Apneas usually last ten to thirty seconds. Apneas can occur hundreds of times per night in severe cases.

The most common cause of sleep apnea is a relaxed tongue and throat tissues that become trapped in a position that obstructs the airway. In response to sleep apnea, your body releases “alarm” hormones that are similar to adrenaline, causing you to wake up and start breathing again. Although people are often not even aware that they are waking up, sometimes they wake up and find it impossible to go back to sleep. Although not all people who suffer from sleep apnea are overweight, obesity is often the cause of the condition. Many people who suffer from sleep apnea do not know they have this condition.

Obstructive sleep apnea This form of sleep apnea is significantly more common. It occurs when there is partial or total obstruction of the upper airways. Large tongues, tonsils, or airway tissue can block it.

Central sleep apnea. The signal from the brain to the diaphragm, the muscle that helps you breathe, is altered in central sleep apnea. atrial fibrillationPatients with heart failure and n are much more likely to suffer from central sleep apnea. It can also occur after a stroke, at high altitudes, or as a result of some drugs, particularly opioids.

Tests at home or in a sleep laboratory can be used to diagnose sleep apnea.

In some cases of patients with obstructive sleep apnea, a partial closure of the airway occurs when the jaw moves backward while they sleep. For these people, it may be beneficial to use a tight-fitting mouthpiece that keeps the jaw forward throughout the night.

Obese people with sleep apnea are not uncommon. Reducing body mass could have a significant impact and, in certain situations, treat sleep apnea.

Some people who suffer from obstructive sleep apnea only experience symptoms when they are in a prone position. To avoid rolling onto your back in this situation, try sleeping on a wedge pillow or wrap a stuffed fanny pack around your waist.

Some patients may consider surgery if other treatments do not work. The most popular procedure involves cutting the hanging soft tissue (the uvula) and removing excess tissue from the back of the throat.

Treating any underlying neurological or cardiovascular conditions can help resolve the problem of central sleep apnea. One possible solution is to stop taking medications that cause central sleep apnea. While some people may benefit from PAP therapy, others may need oxygen or medications.

Other sleep disorders or conditions such as narcolepsy, parasomnias, periodic limb movement disorder, and restless legs syndrome can also contribute to sleep problems.

Restless legs syndrome (RLS) : Abnormal sensations in the legs (and sometimes arms) and an overwhelming urge to move them are the symptoms of the excruciating condition known as restless legs syndrome (RLS). For those who suffer from RLS, lack of sleep is a serious problem because the symptoms of the condition are most noticeable at night or, in many situations, only occur at that time. People with RLS symptoms may have difficulty falling or staying asleep, making it necessary to get in and out of bed frequently.

Periodic Limb Movement Disorder (PLMD): A neurological disorder known as periodic limb movement disorder (PLMD) causes people to kick and shake their arms and legs throughout the night. The muscles in your arms and legs contract involuntarily every 20 to 40 seconds, which can lead to brief awakenings and hundreds of repetitions throughout the night. There may be brief or long-lasting episodes, interspersed with peaceful sleep. They usually cluster together during the first part of the night rather than occurring all at once.

Parasomnias They are unusual behaviors that some people exhibit while they sleep, such as sleepwalking and sleep eating. People who suffer from parasomnias may wake up enough to perform complex tasks, but not enough to understand what they are doing.

Narcolepsy It is a condition that alters the sleep-wake cycle. Episodes of extreme daytime sleepiness and unexpected sleepiness at inappropriate times are common in narcoleptics.